Tender cod, simmered in a vivid Mediterranean sauce of tomatoes, olives, and capers, is ready in just 35 minutes. The sauce is concentrated and savory, balancing lemony brightness with tomato sweetness, while the fish stays juicy and flaky. Serve with couscous, bulgur, rice, or a torn hunk of crusty bread to swipe up every last drop.
Ingredients
- Cod fillets — 1 lb 5 oz (600 g)
- Kosher salt — 1/2 tsp
- Freshly ground black pepper — 1/4 tsp
- Olive oil — 2 tbsp (30 ml)
- Red onion — 1 medium (about 4 oz/120 g)
- Garlic — 3 cloves
- Dry white wine — 1/3 cup (80 ml) (or substitute vegetable or fish stock)
- Canned diced tomatoes — 14 oz (400 g)
- Dried oregano — 1 tsp
- Red pepper flakes — 1/4 tsp (optional)
- Pitted olives (Kalamata or Castelvetrano) — 1/2 cup (80 g)
- Capers — 1 tbsp (about 10 g)
- Lemon — 1/2 (zest and juice)
- Fresh parsley — 1/4 cup, chopped (10 g)
Step-by-step recipe
- Pat the cod dry with paper towels. Season with salt and pepper, drizzle with a little olive oil, and rub with the finely grated zest of half a lemon. Set aside.
- Finely chop the onion and garlic. Slice the olives into rounds and chop the parsley. Juice the half lemon.
- Warm a skillet over medium heat with the remaining olive oil. Add the onion and cook 3–4 minutes until soft and translucent.
- Add the garlic and cook for 30 seconds until fragrant.
- Pour in the wine and simmer 1–2 minutes, scraping up any browned bits, until reduced by about half.
- Add the tomatoes, oregano, and red pepper flakes. Simmer 5–7 minutes until the sauce slightly thickens.
- Stir in the olives, capers, and some of the parsley. Add lemon juice to taste and check seasoning.
- Nestle the cod into the sauce. Cover and cook 6–8 minutes over low heat, until the fish flakes easily with a fork.
- Remove from the heat, shower with the remaining parsley, and serve right away with extra lemon wedges.
What to serve with
- Couscous, bulgur, or basmati rice to soak up the sauce.
- Roasted vegetables: zucchini, eggplant, bell peppers.
- Crusty ciabatta or baguette.
Nutrition per serving
| Calories | 285 kcal |
|---|---|
| Protein | 34 g |
| Fat | 11 g |
| Saturated fat | 2 g |
| Carbs | 9 g |
| Fiber | 2 g |
| Sugars | 4 g |
| Sodium | 820 mg |
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Tips & Variations
- No wine: Swap in vegetable or fish stock and add a small pinch of sugar to balance the tomatoes.
- Other fish: Hake, haddock, sea bass, or halibut work well. Adjust time: thicker pieces may need 2–3 minutes longer.
- Oven method: Transfer the sauce and fish to a baking dish and bake at 400°F (200°C) for 10–12 minutes (thicker pieces up to 15 minutes), until the fish flakes.
- Heat level: Reduce or omit red pepper flakes, or swap for a pinch of smoked paprika.
- Tomatoes: Use 300–350 g ripe tomatoes, diced, or passata (strained tomatoes) instead of canned.
- Storage: Refrigerate leftovers up to 2 days. Reheat gently over low heat, covered, without boiling to keep the fish tender.
FAQ
Can I use frozen cod?
Yes. Thaw completely in the refrigerator overnight, pat dry, and proceed with the recipe. This helps prevent a watery sauce.
What can I use instead of capers?
Try a little finely chopped dill pickle or green olives for similar brininess. Use sparingly to avoid oversalting.
How do I know when the cod is done?
The flesh turns opaque and flakes easily with a fork. The internal temperature should be about 140°F (60°C).
Can I cook it entirely in the oven?
Yes. Build the sauce in a baking dish (you can soften the onion and garlic in the microwave with a spoon of oil for 2–3 minutes), then add the fish and bake at 400°F (200°C) for 12–15 minutes.